Advice on changing my routine??

[Hallsy]

I've progressed pretty well on the routine I'm on at the mo, but have always felt it is a liitle long, sometimes taking just over an hour (depending how lazy I get with my resting).

Would be nice for my Dl to progress a little better, but with a niggly lower back of late I haven't been pulling too heavy.

Anyway, here's what I'm doing at the mo:

Day 1
DL (5x5, 3x3, whatever)
BB Row (4x8)
Inc. DB Press (3x8)
Dips (3x8)
Face Pulls 3x10 (used to superset these with situps, but Pike said they were bad for my posture (lower crossed))

Day 2
Bulgarian Split Squat (5x5 just starting these, used to do Zercher)
Bench Press (4x8)
Horiz. Pull Ups (3x8)
BB Curls (3x8)
Rollouts (3x10) s/s Prone Cobra

Day 3
RDL (5x5)
OHP (4x8)
Lat Pulls (3x8)
DB Flyes (3x8)
Landmines (3x10) s/s L-Flyes (3x10)

It just seems to drag on sometimes. I train for both strength & hypertrophy, but have set myself some strength goals this year that I'd like to meet.

Would be interested to hear what others thought, but I was wondering about maybe dropping the flyes and doing the dips there instead. Maybe drop the curls, but then my curling strength is always a bit poor. Not sure, that's why it would be nice for others to look over it.

Could do with something as a substitue for the situps as well, maybe Garhammers?

Also need to get a stretching routine going (although I guess this would be daily) to help counteract my exagerated lordosis. I'll have to get a pic up of me in my pants ;) but I'm pretty sure comparing to images I've seen that I have lower crossed syndrome. I've been suggested stretches before, just need to learn some.

[Hallsy]

Bumping this as I'm in the same sort of position, and looking for some advice again.

Basically I haven't trained properly since march last year when I hurt my back. Old journal was this: http://www.iron-city.net/showthread.php?t=3070&page=6

Since then I have done the odd session on & off but nothing major, last session being october I would say.

Anyway, a new gym has recently been built in my area and I have joined up, as my old one closed down.

So far I have only been one session, but previous sessions had still been following the above posts routine, perhaps changing the exercises a little depending on how I feel.

I'm pretty happy with full body routines as that is what I have used for a long while, but are there any thoughts on what I have above? I do want to start back squatting rather than Blugarian's really, but I will switch to these once I have got my leg strength upa bit, and improved shoulder flexibilty.

Oh, and any thoughts on some different core exercises? I can't do rollouts at the mo as the gym uses hexagonal plates :( Some situp alternatives would be nice too.

Hoping that joining a new 'proper' gym will keep me on track this year!!

[jackass]

If you still wanna train 3 times per week, perhaps do upper\lower over 3 days rolling, like:

M Tu W Th F Sa Sun
1 Up1 off Lo1 off Up2 off off
2 Lo2 off Up1 off Lo1 off off
3 Up2 off Lo2 off Up1 off off
4 Lo1 off Up2 off Lo2 off off
5 Deload???

Each upper revolves around mil or bench press, each lower revolves around a squat or dead variation, so by the time youve done upper lower 1+2 youve hit the 'big 4'. Add enough accesory and compounds to support the big 4 and address core and weaknesses without draining yourself so much that the big lifts start to suffer.

Despite the above, when alls said and done I guess consistancy is key more that a special 'routine' though so as long as you do something on a consistant basis and progress on it, thats the main thing.

Some folk find 3 whole bodies with enough intensity too much, you might not.

Check out some of defrancos vids on youtube for some core variations. I guess as long as you crunch, twist, and statically hold your core in some way your addressing the majority of what you need to do.

[plateau2]

rollouts just buy one online, they're only about £8

[plateau2]

Check out some of defrancos vids on youtube for some core variations. I guess as long as you crunch, twist, and statically hold your core in some way your addressing the majority of what you need to do.

maybe not the crunches in light of the posture comments earlier?

[Hallsy]

Thanks for the comments guys - I'll post back when I have a bit more time on my hands, but yes, my previous posture related problems seemed to be similar to lower crossed, which I was advised to avoid situps/crunches, etc.

I have had no back problems for a while now, but my posture is still not great. I have not had it professionally looked at mind.

But yeah, I'm thinking stuff like hanging leg raises, rollouts (when I sort something), landmines...........and more stuff like this!

[plateau2]

But yeah, I'm thinking stuff like hanging leg raises, rollouts (when I sort something), landmines...........and more stuff like this!

Stretching of hips too, physio wants me doing this every day rather than just when I train legs...